Sylvester Stallone Workout routine and Diet plan

 Sylvester Stallone Workout routine and Diet plan

What you need to know
Sylvester Stallone Workout routine for Expendables
Sylvester Stallone diet plan and Weightlifting

Sylvester Stallone was born on July 6, 1946, is an American actor, screenwriter and director. He is best known for his roles in Rocky, The Expendables, Rambo and Cliffhanger. He still keeps his body fat at 4% to 7%, continues to train as if he were decades younger.

"Now I focus on a variety of exercises, working out three times a week for 90 minutes per session. I really feel good -- much stronger than I've ever felt, actually. Something's working," Stallone says.


Let us look at Sylvester Stallone's bodybuilding and fitness routine.


Height: 5 ft 10 in or 179 cm
Weight: 220 pounds or 100 kg


Monday/Wednesday/Friday

 
Morning: Chest, back, abs

• Incline bench press: 4 sets of 8-10 reps
• Dumbbell flys: 4 sets of 10-12reps
• Close grip bench press: 5 sets of 6-8 reps
• Wide grip chin ups: 6 sets of 8-10 reps
• Bent over one arm dumbbell raises: 4 sets of 8-10 reps
• Close grip seated rows: 4 sets of 10-12 reps
• Raised leg crunches: 3 sets of 8-10 reps
• Seated extension: 3 sets of 8-10 reps
 

Check out: The Rock insane diet for Hercules



 

Afternoon: Shoulders, arms, abs

• Military shoulder press: 4 sets of 8-10 reps
• Side dumbbell raises: 4 sets of 10-12 reps
• Bent over dumbbell flys: 5 sets of 6-8 reps
• Barbell curls: 3 sets of 8-10 reps
• Incline seated dumbbell curls: 3 sets of 8-10 reps
• Concentration curls: 4 sets of 10-12 reps
• Lying dumbbell raises: 4 sets of 10-12 reps
• Bent over one arm dumbbell raises: 3 sets of 10-12 reps
• Cable pull downs with rope: 3 sets of 10 reps
• Alternating leg raises: 3 sets of 8-10 reps
• Decline bench sit ups: 3 sets of 8-10 reps
• Oblique crunches on floor: 3 sets of 6-8 reps

Check out: Christian Bale Body Transformations

Tuesday/Thursday/Saturday

 
Morning: Calves, thighs

• Seated calf raises: 4 sets of 8-10 reps
• Standing calf raises: 4 sets of 10-12 reps
• Barbell standing calf alternating raises: 5 sets of 8-12 reps
• Incline leg press: 4 sets of 8-10 press
• Squats: 4 sets of 8-10 press
• Seated leg extensions: 4 sets of 8-10 reps
• Ham string curls: 4 sets of 10-12 reps
• Leg extensions: 4 sets of 10-12 reps
• Stiff leg dead left: 4 sets of 10-12 reps

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Afternoon: Rear delts, traps, abs

• Bent over dumbbell raise lateral: 4 sets of 8-10 reps
• Cable crossovers: 4 sets of 10-12reps
• Reverse pec deck: 4 sets of 8-12 reps (each side)
• Barbell shrugs front: 4 sets of 8-10 reps
• Barbell upright rows: 4 sets of 8-10 reps
• Flat bench cable rows to neck: 4 sets of 8-10 reps
• Ab crunch: 4 sets of 8 reps
• Oblique crunches: 4 sets of 10 reps
• Cable crunch: 4 sets of 10-12 reps

Eating routine

Fish and brown rice are two of the staples in the Sylvester Stallone's Diet Plan. He also eats whole grains, fruits, vegetables, but no booze.